Sunflower or sesame? Here's oil you need to know...
From corn to walnut, there are plenty of oils to choose from, and some are very good for you. Find out all you need to know right here…
- Plant-based oils are high in unsaturated fats and can actually help to improve heart health by lowering cholesterol and improving the elasticity of arteries.
- As a general rule, the darker the oil, the stronger the flavour.
- Oils labelled ‘light’ refer to their taste, not their fat content.
- Saturated fats, such as those in coconut and palm oils, can raise cholesterol levels.
- Unsaturated fats are made of mono and polyunsaturated fats and can help lower ‘bad’ cholesterol levels.
- Cold-pressed oils are better for you than those extracted through heat, which strips the oil of goodness.
- Replace butter or margarine with oils in baking. Carrot cake and muffins are great made with oil instead.
- Also known as canola oil, rapeseed contains high levels of omega oils as well as vitamin E and is suitable for cooking at high temperatures, as well as using cold in salad dressings.
- Some oils should never be heated as this damages the chemical structure and destroys many of the health benefits. These include walnut, pumpkin, flax and avocado.
- Other oils such as sesame, peanut, rice bran and rapeseed are well suited to cooking and can be used for frying, roasting and grilling.
- Sunflower oil is one of the most popular cooking oils because it is versatile and its flavour does not interfere with the finished taste of dishes. Sunflower seeds are very rich in vitamin E, magnesium and selenium.
- Traditional vegetable oils include corn, maize, groundnut oil or different blends of oil.
- Wherever possible, store oils away from sunlight; a dark, cool cupboard or pantry is best.